Archive for the ‘Uncategorized’ Category

091121 Saturday

Posted: 09/10/2021 in Uncategorized, WOD

“Always Remembered”

[Teams of 2]
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

Score = Time it takes to complete the workout
Break up the work with a partner as needed

091021 Friday

Posted: 09/09/2021 in Uncategorized, WOD

“Its Not Over”

[0:00-9:00]
AMRAP 9:**
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)

[Kilos = 52/39]

[9:00-15:00]:
Heavy Single Power Snatch

090921 Thursday

Posted: 09/08/2021 in Uncategorized, WOD

PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets

PART 2:” FASTBALL”

1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run

Score = Time it takes to complete the workout

090821 Wednesday

Posted: 09/07/2021 in Uncategorized, WOD

“Shiner”

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)

Score: Slowest round

090721 Tuesday

Posted: 09/06/2021 in Uncategorized, WOD

“Compounding Interest”

For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double Unders

Score = Time it takes to complete the workout

090621 Labor Day

Posted: 09/05/2021 in Uncategorized, WOD

9 Am Only!!

“Smitty”

With a partner for time

3 rounds

Run 400 M

40 Power Clean 95/65

40 Front Squat 95/65

40 Push Jerk 95/65

40 Back Squat 95/65

40 Burpee over the Bar 95/65

then

—Run 400m at the end of 3rd round—

Wear a vest if you have one.

090521 Sunday

Posted: 09/04/2021 in Uncategorized, WOD

“Quagmire”

Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint

*Score: Log all lifts. Score is heaviest set.

090421 Saturday

Posted: 09/03/2021 in Uncategorized, WOD

“Best Foot Forward”

3 Rounds For Time:
100 Double Unders
15 Strict Pull-Ups
30 Single Dumbbell Box Step-overs

Dumbbell: (50/35)
Box: (24″/20″)

*Score = Time it takes to complete the workout

090321 Friday

Posted: 09/02/2021 in Uncategorized, WOD

AMRAP 10:
15/12 Calorie Row
9 Double Dumbbell Strict Presses (50/35)

[Rest 5 Minutes]

AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)

*Score = Sum Total of rounds and reps across both AMRAPs

090221 Thursday

Posted: 09/01/2021 in Uncategorized, WOD

“Rounding Out”

3 rounds for time of:

Row 500 meters
Run 400 meters
30 Abmat sit-ups